Chest exercises
Presses, flys and push-ups for a stronger, fuller chest. Each exercise shows the movement from the front, side and back, with simple steps and the mistakes to avoid.
33 exercises33 exercises, easiest first
Cable Chest FlyBeginner · Cable
Cable Chest PressBeginner · Cable
Chest Squeeze Push-upBeginner · Bodyweight
Dumbbell Bench PressBeginner · Dumbbells, Bench
Dumbbell FlyBeginner · Dumbbells, Bench
Dumbbell Squeeze PressBeginner · Dumbbells, Bench
Incline Push-upBeginner · Bench
Pec Deck FlyBeginner · Machine
Push-upBeginner · Bodyweight
Wide-Grip Push-upBeginner · Bodyweight
Bench PressIntermediate · Barbell, Bench
Cable CrossoverIntermediate · Cable
Chest DipIntermediate · Dip bars
Decline Bench PressIntermediate · Barbell, Bench
Decline Cable FlyIntermediate · Cable, Bench
Decline Dumbbell FlyIntermediate · Dumbbells, Bench
Decline Dumbbell PressIntermediate · Dumbbells, Bench
Decline Dumbbell PulloverIntermediate · Dumbbells, Bench
Decline Pec Deck FlyIntermediate · Machine
Decline Push-upIntermediate · Bench
Dumbbell PulloverIntermediate · Dumbbells, Bench
High-to-Low Cable FlyIntermediate · Cable
Incline Barbell PressIntermediate · Barbell, Bench
Incline Cable FlyIntermediate · Cable, Bench
Incline Dumbbell FlyIntermediate · Dumbbells, Bench
Incline Dumbbell PressIntermediate · Dumbbells, Bench
Incline Dumbbell PulloverIntermediate · Dumbbells, Bench
Incline Pec Deck FlyIntermediate · Machine
Low-to-High Cable FlyIntermediate · Cable
Single-Arm Cable Chest PressIntermediate · Cable
Archer Push-upAdvanced · Bodyweight
Clap Push-upAdvanced · Bodyweight
Explosive Push-upAdvanced · Bodyweight
Training tips
- Train the chest 2 times a week with 10 to 20 hard sets in total
- Mix a heavy press (bench or incline) with a fly or cable move
- Use an incline for the upper chest and dips or decline moves for the lower chest
Questions
What is the best chest exercise?
The bench press and the push-up build the most strength and size. Add an incline press for the upper chest.
Can I build my chest at home?
Yes. Push-ups and their variations (incline, decline, wide, close grip) train the whole chest without equipment.
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